head on view of stacked chickpea avocado salad sandwich.

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This quick and healthy chickpea avocado salad is versatile and can be used as a sandwich filler or scooped up with vegetables for a gluten-free option.


  • 1 1/2 cups cooked chickpeas or 1 can (15 oz.), drained and rinsed
  • 1 avocado, flesh only
  • 1 small carrot (about 1/4 cup), finely diced
  • juice of 1 lemon
  • dash or two of garlic powder
  • salt + pepper, to taste

To serve

  • leafy greens
  • 6 slices whole grain bread, or your favorite
  • red onion slices
  • sliced tomatoes, optional


Mash chickpeas: In a medium size bowl, add chickpeas and roughly mash 3/4 of the chickpeas with the back of a strong fork. You can also use a potato masher or pastry blender.

Add remaining ingredients. Add avocado, carrots, lemon juice, garlic powder, salt and pepper, mash and mix to combine.

Assemble sandwich: Layer your bread slices with leafy greens, onion and a nice helping of the mash. Top with remaining slice and enjoy!

Serves 3

Store: Leftovers can be stored in a covered container in the refrigerator for up to 2 – 3 days.


Sliced tomato would pair nicely in the sandwich.

Try adding a small handful of pepitas (pumpkin seeds) or sunflower seeds to the mash for extra nutrition and crunchiness.

If needed, add a dollop of hummus, it pairs well and will act as a binder.

Looking to keep the carbs to a minimum? Try layering on romaine, bibb lettuce, collard or chard leaves. Alternately, make bell pepper scoops by slicing them wide and/or scoop up with your favorite crackers.

Nutritional values are estimates only. See ourĀ full nutrition disclosure here.